FSSAI gives tips on how you can reduce oil consumption
What's the story
Recently, the Food Safety & Standards Authority of India (FSSAI) posted a video on Instagram that offers some doable tips on how you can reduce your daily oil intake at home.
The video explains how one utilizes a lot of oil, ghee, butter, etc. in food, which although necessary, can result in obesity, diabetes, heart disease, and high blood pressure if consumed in excess.
Tip 1
Plan your calorie consumption
According to the video, the amount of calories you get from fat sources should only make up 20-25% of your daily caloric intake if you maintain a healthy, balanced diet.
Experts believe that it is crucial to keep fat in your diet, at least 20% of the total, to guarantee sufficient intake of important fatty acids, fat-soluble vitamins, and overall energy.
Tip 2
Keep regular track of your oil, butter, and ghee intake
FSSAI reccomends purchasing a set amount of butter, ghee, and oil each month.
Practising this tip is likely to help you control your monthly cooking within the purchased quantity and limit your total fat intake.
The FSSAI also suggests keeping an eye on how much oil and fat are used at home to ensure everyone's well-being.
Tip 3
Reduce oil usage in daily cooking; look for alternatives
The third piece of advice is to "reduce the use of oil in your daily cooking" deliberately and gradually.
If you are making a certain meal and are using three tablespoons of oil, try using two teaspoons and see if you can cut it any further.
Seek substitute recipes that call for less butter, oil, or ghee to make the same dish.
Tip 4
Use a small spoon for oil
When cooking, if you pour oil straight from the bottle, you may end up pouring too much.
Moreover, you won't be able to tell exactly how much oil you've used.
"Use a small spoon instead of freely pouring from the bottle while cooking," advises FSSAI.
This will help reduce the amount of oil you use without changing the taste or texture of your food.
Tip 5
Limit your consumption of fried food
You can be consuming too much oil if you eat a lot of fried food like fries, fritters, pooris, tikkis, samosas, kachoris, bread rolls, etc., even if they are homemade.
The key is to avoid consuming too many fried offerings. Instead, consume food that has been roasted, grilled, steamed, or boiled, advises FSSAI.
Practising smart ways to curb fast food cravings can be helpful.